Circuit Training 101 + 2 creative workouts!

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Bonjour fellow fitness lovers and welcome back to the blog! Today we are going over a recent favorite of mine: circuit training. Circuit training is “when you alternate between several exercises (usually five to 10) that target different muscle groups” [1]. It’s a wonderful way to improve muscular endurance and strength while also mixing up your workout routine. Because you are using a combination muscle groups and allowing one group to rest while the other works, this workout style is a great way to get a bigger bang for your buck- a full body workout in a short period of time. 

This style of training has been in my workout regimen for years now though I’ve recently re-discovered my love for it. It’s helped kick me out of slumps of motivation as well as plateaus. It’s wonderfully versatile as well. Circuit training can be performed completely with your bodyweight, or you can add in some equipment to up the intensity. This makes it perfect for workouts while traveling or if you’re looking to up the ante even when you don’t access to a gym. But before we get into a few sample workouts I’d like to list out some of the benefits of circuit training in case you’re not yet sold :)

    • Get maximum results in minimal time. You can get a solid full body sweat in 20-30 minutes and then go on with your day. I think every one has half an hour to spare to keep their body limber and build some strength. 

    • Challenge your entire body. The goal of this style of training is to challenge and fatigue one muscle group while the others rest. If you have 4 stations of squats, pushups, pull-ups and jumping rope you’re going to work the body in an efficient and intense way. 

    • Double the benefits. If you’re looking to mix things up from your normal yoga class or weight lifting session then circuit training could be the answer. This style combines the cardiovascular benefits of aerobic activity with the strength-building effects of weight lifting as often both moves are combined. 

    • The social aspect. Circuit training is really fun in a group. You can set it up like a game with each person at one station for 30 seconds to 1 minute and then when the buzzer sounds you all rotate to the next station. It’s a fun way to add in a competitive edge and get the whole crew moving and grooving. 

And on that last note, here are two workouts you can try with your buddies or by yourself:

Circuit workout 1 (aerobic & full body)

(Warm-up: dynamic stretches, jumping jacks, vinyasas, etc)

  1. Push-ups (45 seconds)

  2. Air squats (45 seconds)

  3. Burpees (45 seconds)

  4. V-ups (45 seconds)

  5. Jump rope (45 seconds)

Repeat this circuit 2-3 times

Circuit Workout 2 (strength focused)

(Warmup: dynamic stretches, jumping jacks, vinyasas, etc)

  1. Goblet squats w/ kettlebell or dumbbell (choose a weight and multiply the reps until you get to 500kg- e.g. 10kg dumbbell = 50 goblet squats, 12kg = 42 goblet squats, 16kg = 32 goblet squats, etc)

  2. 150 skips on the jump rope OR 200m run

Repeat this circuit for 4-5 rounds

If you’re interested, I filmed this ^ routine followed by a quick ab sequence that you can watch and follow along here. 

Don’t forget to follow with a cool down and stretch. Good luck!

Thank you all for stopping by this week and I’ll see you all here next week.

Xoxo,

Alexandra 

Sources:

1. Mazzo, Lauren. “Are Circuit Training and Interval Training the Same Thing?” Shape, 3 Feb. 2019, www.shape.com/fitness/tips/whats-difference-between-circuit-training-and-interval-training